A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Barbell Glute Bridges x 10 reps @ 20X1
(go heavy on these!)
Station 2 – Strict Pull-Ups x 8-10 reps @ 2111
Station 3 – 100-Meter Suitcase Carry (Left Arm)
Station 4 – 100-Meter Suitcase Carry (Right Arm)
B.
For time:
50/35 Calories of Assault Bike (or 60/40 on Concept 2 Rower)
50 Kettlebell Swings
50-Meter Walking Lunges with KB/DB Farmer’s Carry